Week 6...7/31-8/6/11

We are a week ahead of schedule, but Ike and I have laid out a rough calendar. We are going to start our Daniels plan with some early quality workouts while shooting for low-mid 40s for this week. The target for this macro cycle is the December indoor meet at SLU with a goal of running under 16:30 in the 5k. It maybe a little ambitious, but i don't think it is unrealistic.

Sun- off

Mon- easy 10 (1:17:45)

I initially had reservations when Ike suggested doing our long run in Pierrepont, but I figured some hills would be good. I actually felt better than last week on a course that had significantly more hills. I would say we are making progress.

Tues- easy 5 (38:22)

Typical slow morning run, but felt better than expected after yesterdays 10

Wed- 2up, 4 sets of 2,2,4 with equal jog/full rec, 1 down

1st set: 40, 40, 83
2nd set: 40, 40, 81
3rd set: 40, 40, 81
4th set: 39, 39, 77

The workout was perfect. With the exception of the first and last 400 we hit the 40s and 81s we were after. The hardest part about the workout was showing restraint. I guess it is a little evident in the last set...

Thurs- easy 8 (1:02:13)

This was an attempt to find some happy medium in keeping the pace up and my HR down. The first 4 weren't bad, but I kept making Ike slow down in the second half. Even easing it up had my HR above 150.

Friday- easy 7.1 (54:55)

If i couldn't keep my HR down yesterday, I couldn't keep it up today. This run took 4.5 miles to find a rhythm, but I ended feeling decent.

Sat- 2up, 3x1mile, 1x800m@tempo w/70sec recovery, 1.5 down

6:22, 6:19, 6:17, 3:08

I like cruise intervals and this was another great workout. Going into this workout Ike and I were wondering how easy 95s were going to feel after 80s on Wednesday. Two laps into the first one my HR was right where it was supposed to be for tempo effort. Our legs were feeling a little heavy by the last 800m, but the pace was quite manageable and we had some difficulty keeping it in check.

Weekly Recap...

This was a solid week and I am very happy to be back in the mid 40s. The last time I did Daniels I was too aggressive often ignoring the prescribed paces because I felt good or they seemed slow. This time around we have agreed to err on the side of caution and risk running too slow rather than too fast. With the increase in intensity partnered with the continued increase in mileage I am feeling it a bit, but I am excited that I can already tell we are getting somewhere.